Egg Albumen

Protein

What is it

Egg albumen is the white portion of a chicken egg, supplied as a powder for use as a protein source in supplements, baked goods, and protein bars.

Evidence for 2 uses

AI-assisted evidence assessment — talk to your doctor before relying on any single supplement.

Muscle protein synthesis

Strong Evidence

Egg white protein has a high biological value and supports muscle protein synthesis effectively.

Protein quality and digestibility

Strong Evidence

One of the highest PDCAAS scores among dietary proteins.

How it works

Egg white is one of the highest-quality dietary protein sources, providing all essential amino acids in a digestible form. Major proteins include ovalbumin, ovotransferrin, ovomucoid, and lysozyme. The amino acid profile supports muscle protein synthesis and general nutrition. Egg white is also fat-free and low in carbohydrates.

Dosage

Protein powders typically deliver 20-25 g of egg white protein per serving. Adult protein RDA is 0.8 g/kg body weight; many active people aim higher.

When and how to take it

Often consumed around exercise or distributed across meals.

2 commercial forms

Compare the main delivery options and what they’re best suited for.

Egg white protein powder

Common protein supplement.

High biological value; rapidly digested.

Liquid pasteurized egg whites

Used in food preparation.

Same protein profile; less convenient.

Safety

Generally safe except in egg allergy, which is one of the most common food allergies, especially in children. Raw egg white can interfere with biotin absorption (avidin binds biotin); commercial egg white powder is typically pasteurized.

Who should be cautious

Avoid in confirmed egg allergy. People at risk of Salmonella from raw egg should use pasteurized products.

Interactions

Raw egg white avidin binds biotin; the amounts in pasteurized commercial egg white powders are not clinically significant for most users.

Food sources

Egg white (1 large egg)

Amount
~3.6 g protein, ~17 kcal
%DV
—

Frequently asked questions

Is egg white protein better than whey?⌄

Both are high-quality complete proteins. Whey is digested slightly faster; egg white is a good alternative for those avoiding dairy or with whey sensitivities.

Can raw egg whites cause biotin deficiency?⌄

Raw egg white contains avidin, which binds biotin. Commercial egg white powders are typically pasteurized, which inactivates avidin. Eating raw egg whites long-term in large quantities can theoretically affect biotin status.

References

Egg Albumen on NIH DSLD (US supplement label database) — NIH Dietary Supplement Label Database link

Research on Egg Albumen (PubMed search) — PubMed link

Track Egg Albumen with Pilora

Set up dose reminders, check interactions, and join the community in the Pilora iPhone app.

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Evidence-based·How we grade evidence

Disclaimer: These statements have not been evaluated by the FDA. This page is educational, not a substitute for personalized medical advice. Evidence grades are AI-assisted assessments — talk to your doctor before starting any new supplement, especially if you’re pregnant, breastfeeding, on medications, or managing a chronic condition.